Doing planks is a very good exercise for the entire abdomen, the problem is very little people do it correctly, but too high, but too low, knees bent and so forth. ..
The idea behind this exercise is exactly as the name suggests - plank - the idea is to make thighs and abdomen hars by contracting these muscles to form a straight plank like shape between the outer post which is your toes at one end and your forearms at the other side.
As your muscles fitueg under the stressor (gravity) the body will start fighting back and you'll either lift bum to decrease stress or relax between the "posts", this is where you need to fight back and work hard to keep your structure as stable and straight as possible, when this is no longer possible then the set is over.
Adding weight to this exercise I would highly recommend. .. a big dont.
This is an exercise that leaves the abdominals very open and exposed so lower back will be involved to help counter, by adding weight to an all ready complex exercise will only increase the risk of injury....
To increase the intensity you can tey the following.
- decrease rest between sets
- blow air out of lungs and contract as hard as you can hold for few and release, but still staying in plank form.
- move forearms further away from toes to increase stressor
- try dong planks last in your abdominal routine, this will axt as a pre-fitueg principle and muscles wont be able to handle the same stress as previous due to exhaustion from other exercises.
If this is a new move to you then I suggest doing it first in the seasion while muscles is still "fresh" and have enough energy to execute correctly.
If not sure...ask please.
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